Heres my typical day, let me know what you think. I am 5’7 175 and about 12%BF. Would like to cut a little bit but am not terribly worried about it at this moment due to training for a 1/2 marathon as well as 4-5 days of BJJ/Muay Thai and being a full time grad student.
630 - 5 whites 1 whole egg made with broccoli, green pepper, mushrooms, spinach, and salsa
Handful of dried fruit (NSA)
1 scoop orange metamucil
5 fish oil caps (1000mg)
3 Vit D caps (6000IU)
1 B-complex
Black coffee
930 - 1 scoop of whey made with water, ice, and frozen mixed berries, about a 1/4 cup, also no sugar added
3-4 Fish oils
1230 - 1 chicken breast or 5oz turkey in spinach salad with bals. vinegar, lime or lemon juice, and sometimes 2 tbsp olive oil. Also made with broccoli, mushrooms, spinach and cherry tomatoes
330 - 1 fuji apple with 2 oz mixed nuts
530 - protein shake w/ berries or scoop of fiber, 3-4 fish oils
(6-830 - BJJ/Muay Thai)
915ish - Alternate between either a shake if I am tired or chicken breast/salmon made with all veggies mentioned above in very large spinach salad with lemon/lime and balsalmic
4 fish oils
Workout schedule looks like this:
M - Strength Training/Stretching followed by BJJ/MT
T - Afternoon Run, BJJ/MT
W - Run, BJJ/MT
TH - Run/Strenth, off or Bikram
F - BJJ/MT
S - Strength circuits (tire flips, plyos, kettles, sleds, etc.)
S - Long Run